Write-up for Jim Wendler's 5/3/1 Program

[ThickAsABrick]

like masturbation...

That was only one microcycle of the mesocycle brah.


But I underestimated my "load" percentage

[bango skank]

That was only one microcycle of the mesocycle brah.


But I underestimated my "load" percentage

[bosox1362]

No one on this forum is going to understand the damn thing anyway, and those who actually are competent to do this most likely already bought the book. If people are too stupid to get something as simple as Starting Strength, they'll never figure this out in a million years.

HAI!

I'd like to replace squats with leg extensions to target my hammys, deadlifts with precher curlz to target my bicepts, bench with flys (cuz they are better obviously), and military press with lateral raise...

this is OKAY right? I mean, I'm not too competent. Help me out here.

[mjw8204]

What an appropriate siggy you have

And how ironic that it came from Bill Starr - a person many people try to attribute a militant, unflexible style of training, as they do with Rippetoe.

[ThickAsABrick]

And how ironic that it came from Bill Starr - a person many people try to attribute a militant, unflexible style of training, as they do with Rippetoe.

Good point.

Also quite ironic that Bill Starr either writes, or at least wrote a column for Iron Man Magazine (a BB mag oh noes!), which most of these same folks blindly put down at every chance they get.

[bosox1362]

bump... I really like this program

[Do0msday]

nice writeup.

can anyone recommend an alternative to upright rows? i feel a pinch in my shoulder when i do them (that cant be good).

[bango skank]

nice writeup.

can anyone recommend an alternative to upright rows? i feel a pinch in my shoulder when i do them (that cant be good).

Thanks! Possible subs for upright rows are shrugs and power shrugs.

[Do0msday]

Thanks! Possible subs for upright rows are shrugs and power shrugs.

thanks
when i start the 5/3/1 (soon) looks like they will be mai new best friend

[mjw8204]

Thanks! Possible subs for upright rows are shrugs and power shrugs.

Unless you're doing them for medial delts.

[Do0msday]

while im on the subject, i might as well ask: any ideas about the reason behind the pinching in the shoulder? its happening right dead-center of the lateral deltoid. too far away from the rot. cuff for it to be an issue with that (i'd think).

[bango skank]

Unless you're doing them for medial delts.

Well, it already has you doing lateral raises... so, suggestions?

[mjw8204]

Well, it already has you doing lateral raises... so, suggestions?

I don't know. I was just being difficult.

[bango skank]

while im on the subject, i might as well ask: any ideas about the reason behind the pinching in the shoulder? its happening right dead-center of the lateral deltoid. too far away from the rot. cuff for it to be an issue with that (i'd think).

Probably a shoulder impingement:
http://www.bodybuilding.com/fun/betteru26.htm

[bango skank]

I don't know. I was just being difficult.

[severence]

Probably a shoulder impingement:
http://www.bodybuilding.com/fun/betteru26.htm

got a medical degree all of the sudden

[bango skank]

got a medical degree all of the sudden

It wasn't all of a sudden ....


.... it took 2-3 business days for delivery.

[Do0msday]

It wasn't all of a sudden ....


.... it took 2-3 business days for delivery.

gonna frame it and put it on the wall next to your law degree?

[bango skank]

gonna frame it and put it on the wall next to your law degree?

yup, and my ministry license too.

[Do0msday]

yup, and my ministry license too.

thou shall not curl in the squat rack

[bosox1362]

bump again... starting this tommorrow. Would like to see this discussion stay active.

[Do0msday]

bump again... starting this tommorrow. Would like to see this discussion stay active.

which version? strength? bodybuilder? other?

[bango skank]

bump again... starting this tommorrow. Would like to see this discussion stay active.

link to your journal once you start. and good luck!

[Andalite]

nice write-up, dude. I would rep you but this gay system won't let me.

[bosox1362]

which version? strength? bodybuilder? other?

Kind of a combination of both... I picked my own accessory exercises. I'll post my template tomorrow.

link to your journal once you start. and good luck!

Probably don't have time for a journal, but I will update on my progress... maybe just in this thread if you don't mind.

[bango skank]

Kind of a combination of both... I picked my own accessory exercises. I'll post my template tomorrow.



Probably don't have time for a journal, but I will update on my progress... maybe just in this thread if you don't mind.

be my guest!

[bango skank]

nice write-up, dude. I would rep you but this gay system won't let me.

Thanks, Andalite. Your comments in here are worth more than some stupid reps anyhow.

[Andalite]

Thanks, Andalite. Your comments in here are worth more than some stupid reps anyhow.

Thanks for the kind words, bro-sky but I don't know if we're on the same page or not regarding training. I do appreciate the write-up.

I think that sometimes we get too caught up on arguing training ideologies, etc instead of just appreciating the effort each of us has put into this sport.

You have done a lot of people here a great favor by putting this up and making it so clear. I think that deserves some sort of appreciation or show of gratitude.

[bosox1362]

be my guest!

I guess I'll start by posting my current stats:

Squat - 345x1
Deadlift - 440x1
Bench - 240x1

Those are pretty close estimates. I've actually done 415x5 on deadlift and 345x2 for squat, but I messed up my hamstring about 2 months ago and am just gettting back to full strength.

As for the accessory exercises I am going to do with this program they are going to be... Box Squats on squat day, Stiff leg Deads on deadlift day, Floor Presses on bench day, and DB Press on Military day. None of those will be maximum effort as recommended.

[mjw8204]

You have done a lot of people here a great favor by putting this up and making it so clear. I think that deserves some sort of appreciation or show of gratitude.

So buy him a hooker.